To some, a big butt is a sign of curvaceous beauty, but all those extra curves can be a hindrance when you want to squeeze your bum into a pair of fashionable skinny jeans. Ladies with curves often have a temperamental relationship with jeans due to the gap that forms in the waistband of jeans and skinny jeans are no exception. Combining exercises that tone and strengthen the butt with cardiovascular exercise to burn fat can help improve your relationship with those skinny jeans.
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Engage in cardiovascular exercise for at least 150 minutes per week. According to the Centers for Disease Control and Prevention, this is the minimum guideline for good health. If you are out of shape or new to exercise, you might want to start here. Ideally, you should work your way up to 300 minutes per week, spread out over five to six days. Take one day a week to rest. Cardio exercise, such as swimming, jogging, biking, sports and the elliptical machine, burns calories, which in turn, burns fat. One pound of fat is equal to 3,500 calories. If you burn 500 calories during a one hour workout and workout four times per week, you'll burn a little over 1/2 pound of fat per week.
Perform squats three times per week as one of your conditioning and toning exercises. Stand with your feet hip-width apart and bring your arms straight out in front of the body. Bend your knees and squat down toward the floor. Do not let your knees go over your ankles. Squeeze your glutes and stand back up again. Perform three sets of 12.
Strengthen your glutes with lunges. To perform, stand up tall with a straight spine. Take a large step in front of you with your right foot, while bending the left knee toward the floor. The left knee should hover about one inch above the floor as the right knee bends to a 90 degree angle. Step back with the right foot and repeat on the other side. Perform 12 reps on each side, three days a week.
Add hip extensions to your toning regimen. To execute, start on all fours with your palms firmly planted on the floor. Lift your right leg and bend your right knee bringing your right foot toward your butt. Extend the right leg up toward the sky. Bring the right leg back to the starting position and repeat on the opposite side. Perform 12 reps on each side, three days a week.
Eat a healthy diet full of vegetables, fruits, lean protein, whole grains and low-fat dairy. Cutting back on your daily caloric intake is another way to lose weight all over the body. Reducing your caloric intake by 500 calories per day for a week is equal to 1 pound of fat reduction.
- American Council on Exercise: Best Butt Exercises
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Quadruped Bent-knee Hip Extensions
- Centers for Disease Control and Prevention: Physical Activity Guidelines
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?